SOURCES OF DIETARY FIBRE FOR OUR CONSUMPTION

Dietary fibre is found mostly in unprocessed foods, minimally processed cereals, fruits and vegetables.

The amount of dietary fibre in the diet has direct relationship with the level of technological development of the community.

Dietary fibre is found aboundantly in plants especially in the outer layer of cereal grains and the fibrous parts of fruits, legumes and vegetables.

Dietary fibre is not found in meat, poultry, fish, dairy products and eggs.

Soluble dietary fibres are found in beans and peas such as kidney beans, pinto beans, chick peas, black eye beans, and lentils. They are also found in some cereals such as oats and barley, in some fruits and vegetables such as apples, grapes, citrus and carrots.

On the other hand, insoluble dietary fibres are found in wheat bran, whole wheat, brown rice, whole wheat bread, whole rye bread. They are also found in many vegetables such as potatoes, green beans and cabbage and in many seeds.

Most foods contain both soluble and insoluble dietary fibres. The soluble components represent about 25% of the fibre present in most natural food stuffs whereas, the insoluble fraction accounts for about 75% of the fibre content.

The insoluble fibre is responsible for modulation of large bowel function, increasing stool weight and leads to frequent defeacation thus decreasing transit time for stool.

Soluble dietary fibres vary in viscosity and in their potential abilities to reduce the rate of absorption of carbohydrates. Highly viscous soluble fibres have been found to reduce blood glucose responses, whereas, relatively non-viscous soluble fibres have little effect.

THE DIETARY FIBRE CONTENT OF SOME COMMON FOODS: 

FOODSTUFFS                                               FIBRE/100g                     

All bran                                                           22.47

Shreaded wheat                                              9.82

Peanuts                                                             6.00

Whole meal bread                                          5.79

Runner beans                                                  4.42

Brown bread                                                    4.26

Baked beans                                                     3.30

Spaghetti                                                           2.27

Cabbage                                                            2.70

Macaroni                                                          2.62

Carrots                                                              2.30

Cream crackers                                              2.30

Apples                                                              1.93

Brown rice                                                      1.74

Tomatoes                                                        1.68

White bread                                                   1.60

Bananas                                                          1.11

Corn flakes                                                     0.64

White rice                                                      0.50

Jollof rice                                                       0.20

Dodo                                                               0.60

Boiled beans                                                 1.86

Coconut                                                         7.27

Boiled yam                                                   1.05

Amala(yam flour)                                       1.01

Gari                                                               2.45

Groundnut fried                                         3.26

Rice and beans cooked                              1.06

Pap                                                                 0.00

Soy soup                                                       0.40

Eba(paste from gari)                                 2.10

Akara                                                           1.32                      

Sources: Fox et al (1989) and Onimawo (1995).